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Competition 11-6-2017

Monday – 11/06/2017

Strength

Deadlift

5-5-5-5-5

Weightlifting

Snatch EMOM for as long as possible

1 Slow pull squat snatch with pause in bottom of overhead squat

Start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of strict HSPU

Metcon 

AMRAP in 10 Minutes *

20 Push-ups
10 Alternating Dumbbell Snatch 75/55 lb
20 GHD Sit-ups

* wear a 20/14 lb vest

Accessory

death by air assault bike 3’s

Every 90’s for as long as possible

9-12-15-18-21-24…

you do not need to reset the bike after every round

Tuesday – 11/07/2017

Strength

10×2 Bench Press ~ increasing from 10/31 by 5/2.5 lbs

Gymnastics

EMOM for 10 Minutes

[odd] straight set of toe-to-bar
[even] 30 second arch hold with PVC

Weightlifting

Every 90s for as long as possible 1 Split jerk start where you left off with snatches and work up to a max for the day after completing 3 reps at 90%

Metcon

AMRAP in 10 Minutes

10 Hang power clean 185/135 lb
100M Run

Accessory

EMOM for 10 Minutes

30 seconds of bar facing burpees

 Wednesday – 11/08/2017

Strength

Front squat

work up to a heavy triple

then

6×4 Back squat at 80% of 1RM

Weightlifting 

EMOM for 10 Minutes

1 Hang squat clean & jerk

Gymnastics

for time

30 bar muscle ups

Metcon

for time

30 Medicine ball cleans 30/20 lb
20 Burpees

Accessory

death by rowing for calories by 3

Every 2 Minutes for as long as possible 9-12-15-18-21-24…

you do not need to reset the rower after every round Keep the damper between 8-10

Thursday – 11/09/2017

Skill

10×1 Lunge kick to handstand or freestanding handstand walk practice

Metcon 

AMRAP in 20 Minutes

400M run
50 Double unders
6 Strict Pull-ups

or if you need a recovery day

On the trueform …

warm up

5×2 Minutes

100M Run easy

workout

6×6 Minutes

400M Sprint

Record the time of each attempt
perform rounds 1 and 2 at 90% and increase intensity
performing the last round as an all out effort

cool down
1200M Run

Friday – 11/10/2017

Strength

2RM strict weighted bar dip

Weightlifting

EMOM for 10 Minutes

1 Power snatch w/ pause below the knees + squat snatch

Gymnastics/Accessory

EMOM for 10 Minutes

[odd] Straight set of chest to bar pull-ups
[even] 30 seconds of bar facing burpees

EMOM for

Metcon

for time

15-12-9-6-3

Power Snatch 135/95 lb
Front Squat 135/95 lb

Saturday – 11/11/17

Strength

5 Rep max back squat increasing from 11/4’s 6 rep max

Weightlifting

1RM Squat clean & jerk after 3×1 at 90%

work up to 90% and complete 3 singles. If you make all 3 reps work up to a max for the day

Gymnastics

5 attempts at a legless rope climb, if you already have legless rope climbs attempt to start each repetition from the seated position.

Metcon

7 rounds for time of: *

15 Kettlebell Swings 24/16 kg
15 Power Cleans, 95/65 lb
15 Box Jumps, 24/20″

*30 minute cap

Accessory

Row 4 rounds each for time of

250M easy pressure
750M hard pressure

rest 1 minute between efforts

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